Vegetable Wrap Recipes

VEGETARIAN WRAPS

Steps:

• To make the sweet pickled onions, slice one red onion into thin half moons. Put 2 tbsp cider vinegar in a small pan with 1 tbsp sugar and 1 tsp salt. Heat until almost boiling, then pour over the onions and leave for 2 hrs, by which time they will be sweet and crunchy.
• To make the roasted veg, heat oven to 180C/160C fan/gas 4. Chop the courgettes, remaining red onion, the red pepper and cauliflower into bite-sized pieces. Tip into a baking tray with the chickpeas, plus 1 tbsp of the starchy water from the can. Pour over a good glug of olive oil, add 2 tsp of the coriander seeds, the garam masala, a sprinkle of salt and pepper, and mix everything together with your hands. Cook in the oven for 45 mins, but give them a good shake after 30.
• For the flatbreads, mix the flour with 350g of the yogurt, the remaining 1 tsp coriander seeds, and all the coriander stalks, finely chopped. It will come together quickly into a dough. Take a golf ball-sized chunk and roll it out on a floured board until it's the thickness of a 20p coin, then dry-fry in a hot frying pan for about a minute on each side. When done, brush each flatbread on one side with some olive oil.
• To make the tzatziki, blitz 1/4 of the pot of coconut chunks in a blender until it resembles breadcrumbs, then set aside. Pour the remaining 150g yogurt into a bowl. Finely chop half the mint leaves and add to the bowl along with the juice of 1 lime. Grate in the cucumber and a garlic clove, then add the coconut. Season and mix.
• To make the spicy green sauce, put the rest of the coconut chunks in a blender with the rest of the coriander and mint leaves, a peeled clove of garlic, the peeled shallot, chilli, the juice of a lime, 1 tbsp cider vinegar, and 1 tsp brown sugar. Blitz until smooth.
• Take a flatbread, load it with a handful of vegetables, then a big spoonful of tzatziki and spicy green sauce, then a sprinkling of sweet pickled onions. Wrap it up, and tuck in.

GARDEN VEGETABLE WRAPS

Steps:

• Spread 2 tablespoons spreadable cheese over each tortilla. Top with tomatoes, spinach, red pepper, bacon and pepper. Roll up tightly.

VEGGIE WRAPS

Steps:

• Heat tortillas as directed on package. Meanwhile, in small bowl, mix cream cheese, cumin and salt until blended.
• On each tortilla, spread 2 tablespoons cream cheese mixture. Layer remaining ingredients evenly over half of each tortilla. Tuck in sides of tortillas; roll up tightly to enclose filling.

HUMMUS AND GRILLED VEGETABLE WRAP

Steps:

• Preheat the grill or grill pan over medium heat. Brush both sides of the zucchini slices with the oil and sprinkle with the salt and pepper. Grill until tender and slightly browned, about 4 minutes per side.
• Spread 1/4 cup of the hummus over each piece of bread. Sprinkle 1 tablespoon of pine nuts on top. Top with 3 slices of zucchini, 2 pieces of red pepper, 1/2 cup of the spinach, a few sliced onions, and 1 tablespoon of the mint. Roll each of them up and cut in half on a diagonal.
• Excellent Source of: Copper, Fiber, Folate, Iron, Magnesium, Manganese, Phosphorus, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Protein
• Good Source of: Niacin, Potassium, Riboflavin, Vitamin K, Zinc

HUMMUS VEGGIE WRAP

Steps:

• Spread the hummus on the bottom 1/3 of the wrap, about 1/2 inch from the bottom edge but spreading out the the side edges.
• Layer the cucumber, spinach leaves, tomato slices, avocado slices, spouts, microgreens and basil.
• Fold the wrap tightly, as you would a burrito, tucking in all of the veggies with the first roll then rolling firmly to the end. Cut in half and enjoy.

GARDEN VEGETABLE WRAPS

Steps:

• Spread 2 tablespoons cream cheese over each tortilla. Top with spinach and tomato to within 1 inch of edge. Sprinkle with carrot. Top with cheese. Sprinkle with bell pepper.
• Roll up tortillas tightly. Serve immediately, or wrap securely with plastic wrap and refrigerate no longer than 24 hours.

ROASTED VEGETABLE WRAPS

Steps:

• Preheat oven to 375 degrees F. Halve onion, pepper (remove seeds) and squash, and toss in olive oil and salt and pepper. Roast on baking sheet until tender, about 30 minutes, turning halfway through. Cool and chop veggies, mix together into a roasted vegetables and set aside in small bowl. Lay the tortilla flat on the counter. Place the spinach, carrots, tomatoes and cheese in the lower third of the tortilla. Drizzle on the dressing and top with a few spoons of the roasted vegetables. Roll tightly away from you, folding in the sides of the burrito as you go. Wrap tightly in wax paper, and then cut in half.

RAINBOW VEGGIE WRAPS

Steps:

• Spread each tortilla with 1/4 cup hummus. Top each with one-fourth of the Cheddar, spinach, bell pepper, sprouts, cabbage and carrots. Roll up each wrap.
• Slice the wraps into 1-inch rounds. Serve with dressing for dipping, if desired.

40+ EASY VEGAN WRAPS (LUNCH IDEAS)

Steps:

• Divide the hummus evenly between your two wraps and spread it in the bottom third of the wrap.
• Add leafy greens, avocado, tomato, bell pepper and carrot on your hummus layer.
• Sprinkle with black pepper, nutritional yeast or some vegan cheese shreds.
• Fold the wraps tightly without breaking them, tucking in all of the veggies with the first roll and then rolling firmly to the end.
• Cut in half and enjoy right away or store in the fridge for a quick portable lunch!

CRUNCHY VEGGIE WRAPS

Steps:

• In a medium bowl, combine the bell peppers, tomato, cucumber, carrot, and avocado; toss. In a small bowl, whisk together the olive oil, vinegar, garlic, mustard, salt, and pepper. Pour dressing over bell pepper mixture and toss well.
• To prepare the wraps, spread ¼ cup hummus over one tortilla, leaving 1-inch borders around the edge of the tortilla. Sprinkle 1 tablespoon sunflower seeds over the hummus and top with ½ cup spinach. Top spinach with ¼ of the bell pepper mixture and finish with ¼ cup alfalfa sprouts. Roll the tortilla and with the seam side down, cut the wrap in half. Serve immediately.

FRESH VEGGIE WRAPS

Steps:

• Prepare spread: mash diced avocado, mayonnaise, salt, garlic powder, onion powder, and cayenne pepper in a bowl with a fork until well blended.
• Assemble wraps: spread tortillas with a layer of avocado spread. Place diced tomatoes, cucumber slices, bell pepper strips, lettuce, and mozzarella cheese slices onto each wrap, leaving about 2 inches of space at the bottom. Fold bottoms up. Roll tortillas over vegetables firmly to enclose fillings.

MEDITERRANEAN VEGGIE WRAP RECIPE

Steps:

• In a small skillet, heat oil over medium-low heat.
• Thinly slice red onion, bell pepper, and zucchini. Add to skillet and sauté, stirring until soft, about 5 minutes.
• In a separate skillet, heat the wraps. Once heated, remove wraps from skillet and set on a plate.
• Spread half of the hummus down the middle of each wrap.
• Divide spinach between wraps, then top with sautéed vegetables. Sprinkle with feta, oregano, and olives.
• Fold edges over to roll up and cut in half cross-wise.